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Practice guide4–6 minutes5 sections

Coping When It Counts

Begin step 1

Coping When It Counts is a short visual guide for moments connected to performance anxiety.

It covers one core idea: under high load, trying to suppress arousal wastes resources.

You will formulate a short process prompt: “look at the next question”, “speak more slowly”, then choose what fits next.

The aim is more usable focus under pressure rather than guaranteed calm.

Edited aspractice guide·5 focused visual steps
Working edition 1Published July 22, 2026Last reviewed August 2, 2026Editorial standardsSuggest a correction
01
A person stepping from a softly lit doorway onto a quiet tree-lined path.

Step 1 of 5

Check your starting point: Coping When It Counts

When an important moment makes your body tense and your mind go blank…

Notice what fits this situation today:

  • Interpretation of arousal influences outcome
  • The guideline “what to do” is more useful than “don’t make a mistake”
  • The width of attention regulates the load
  • I am not sure yet—I just want to understand
Next: Under high load, trying to suppress arousal wastes resources
02
A person stepping from a softly lit doorway onto a quiet tree-lined path.

Step 2 of 5

Under high load, trying to suppress arousal wastes resources

  • Under high load, trying to suppress arousal wastes resources.
  • Framing stress as energy for a task can improve performance; It is more useful to formulate hints as an action rather than a prohibition.
  • Flexible focus, a constructive response to mistakes, and tolerance of shame help you perform under pressure.
Next: Formulate a short process prompt: “look at the next question”, “speak more slowly”
03
A person stepping from a softly lit doorway onto a quiet tree-lined path.

Step 3 of 5

Formulate a short process prompt: “look at the next question”, “speak more slowly”

  • Pause for a few seconds. Check whether this practice feels safe enough right now.
  • Formulate a short process prompt: “look at the next question”, “speak more slowly”.
  • Notice what changed in your body or thoughts. Do not grade yourself—collect information.

Quick check after the practice:

  • What changed, even by 1%?
  • What stayed the same?
  • What do you need now: continue, stop, or ask someone for support?
Next: What this may change: Coping When It Counts
04
A person stepping from a softly lit doorway onto a quiet tree-lined path.

Step 4 of 5

What this may change: Coping When It Counts

More usable focus under pressure rather than guaranteed calm.

The useful shift is more clarity, less autopilot, and one available choice.

Next: Choose a next step: Coping When It Counts
05
A person stepping from a softly lit doorway onto a quiet tree-lined path.

Step 5 of 5

Choose a next step: Coping When It Counts

You do not have to resolve this whole situation today. You worked directly with “Coping When It Counts” and chose one possible response.

Choose what fits now:

  • “Save one next step”
  • “Come back later”
  • “I need support from a person”

After this guide

Keep the next step small.

More usable focus under pressure rather than guaranteed calm.

Back to Performance Under PressureChoose another topic

Where to go next

Choose the next useful idea

Choose one if it fits what you need now.

Sources & evidence

Where this guide comes from

The book is the editorial starting point. The research below checks or qualifies the broader ideas used in this guide.

Adapted from

Why Has Nobody Told Me This Before?

Chapter 31, “Coping When It Counts” · source pages 228–238

View publisher record (opens in a new tab)
Written by
Julie Smith (opens in a new tab)Clinical psychologist with NHS and private-practice experience; not a medical doctor.
Edition used
Michael Joseph, an imprint of Penguin Random House UK, 2022 · ISBN 9780241529737
Formal review
The edition does not identify a formal peer-review or clinical-review panel. Publisher praise is not formal review.
Public endorsements — not formal review

Lori Gottlieb (opens in a new tab) — Psychotherapist and author

Editorial limitations of this book source
  • Broad popular self-help reference, not an individualized formulation or treatment plan.
  • Exercises involving exposure, breathing, nutrition, or inward attention are not suitable for every reader.
  • Scientific claims paraphrased for a general audience still need claim-level checking against primary research.
  • The source PDF contains an unrelated and medically unreliable second book after page 308; that material is excluded.

Research context

Supporting and qualifying references

Reviewed 2026-08-04

  1. 01

    Peer Reviewed Meta Analysis · 2018

    Cognitive behavioral therapy for anxiety and related disorders: A meta-analysis of randomized placebo-controlled trials (opens in a new tab)

    Joseph K. Carpenter, Leigh A. Andrews, Sara M. Witcraft, Mark B. Powers, Jasper A. J. Smits, Stefan G. Hofmann · Depression and Anxiety · DOI 10.1002/da.22728

    What it supports: CBT is moderately efficacious for anxiety and related disorders compared with placebo controls.

    Limits and disclosures

    Limit: Evidence supports structured therapy, not the clinical equivalence of a short educational guide.

    Disclosure: No relationship to NotMyNoise identified.

  2. 02

    Randomized Controlled Trial · 2018

    Treating Procrastination Using Cognitive Behavior Therapy: A Pragmatic Randomized Controlled Trial (opens in a new tab)

    Alexander Rozental, David Forsström, Philip Lindner, et al. · Behavior Therapy · DOI 10.1016/j.beth.2017.08.002

    What it supports: Structured CBT approaches can reduce severe procrastination in a studied university population.

    Limits and disclosures

    Limit: Ninety-two university students; it does not establish that any single two-minute or prioritization exercise is sufficient.

    Disclosure: No product-specific conflict identified in the PubMed record.

  3. 03

    Systematic Review And Meta Analysis · 2022

    Internet-delivered cognitive behavioral interventions to reduce elevated stress: A systematic review and meta-analysis (opens in a new tab)

    Frank Svärdman, Douglas Sjöwall, Elin Lindsäter · Internet Interventions · DOI 10.1016/j.invent.2022.100553

    What it supports: Structured internet CBT interventions reduced self-rated stress across included randomized comparisons.

    Limits and disclosures

    Limit: Multi-session CBT programs are not equivalent to a single relaxation or reframing exercise.

    Disclosure: No product-specific conflict identified.